Daily Calorie Needs Calculator
How many calories should you eat a day? Get your maintenance calories (TDEE) and adjusted targets for losing or gaining weight.
How your daily calorie needs are calculated
Your total daily energy expenditure (TDEE) has two parts: your basal metabolic rate (BMR) — the energy your body burns at complete rest — and everything you do on top: walking, training, even digesting food.
This calculator estimates BMR with the Mifflin-St Jeor equation (BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 for men, −161 for women), then multiplies it by an activity factor from 1.2 (sedentary) to 1.9 (very active). The result is your maintenance calories: eat that amount and your weight stays put.
From there it is simple arithmetic: subtract ~500 kcal to lose about half a kilo per week, or add ~300 kcal plus strength training to gain lean mass. Pair it with 1.6–2.2 g of protein per kg of body weight for best results.
Daily calories — frequently asked questions
How many calories should I eat a day?
It depends on your size, age, sex and activity: most adult women maintain on roughly 1,800–2,200 kcal and most men on 2,200–2,800 kcal. Use the calculator above for your personal number instead of a population average.
What are maintenance calories?
Maintenance calories (TDEE) are the calories you burn per day in total. Eat that amount and your weight stays stable; eat less and you lose; eat more and you gain.
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest — roughly 60–70% of the total. TDEE adds movement, exercise and digestion on top. Your calorie targets should always be based on TDEE, not BMR.
Which calorie formula is most accurate?
The Mifflin-St Jeor equation (used here) predicted real measured metabolic rates best in comparisons by the Academy of Nutrition and Dietetics, which is why it has replaced the older Harris-Benedict formula.
Do I need to hit the number exactly every day?
No — your weekly average is what matters. Staying within ±100 kcal of your target most days beats being perfect on Monday and lost by Friday. Consistent tracking is what makes the number useful.
Got your number? Now make hitting it effortless.
Caloryx tracks your calories and macros from a photo of your plate — no databases, no weighing, no guesswork.